Plan Push & Pull Legs

What is Push & Pull Legs?

Push & Pull Legs (PPL) is one of the most effective and popular training systems. This plan divides training into three main days:

Push (pushing) – exercises involving the muscles of the chest, shoulders and triceps.

Pull – exercises involving the back, biceps and rear delts.

Legs – lower body workout including thighs, calves and buttocks.

Thanks to this division, each muscle group has adequate regeneration, which allows for more effective development of strength and muscle mass.

Benefits of PPL training

1. Efficiency – training division allows you to train each muscle group 2 times a week.
2. Flexibility – the plan can be tailored to your schedule (e.g. 3, 4, 5 or 6 training days per week).
3. Great for building mass and strength – an effective combination of multi-joint and isolation exercises.
4. Suitable for beginners and advanced – easy to modify volume and intensity.

Who is this plan for?

• People building muscle mass
• Strength Developing People Intermediate and Advanced (but beginners can also benefit by reducing the volume)
• People who want a well-balanced whole-body workout